CrossFit Kent Island – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds:
Row 200M
7 Toes-to-bar or Hanging Knee Raises
7 GHD Hip Extensions
7 shoulder pass throughs, PVC pipe
5-7 pull-ups or ring rows
7 shoulder press, empty barbell
Work on Handstand Push-ups and find a difficult scale
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here